KneelingIntermediate
Bird Dog Lifted
Parsva Balasana Lifted
www.yoga-sequencing.com
About This Pose
Bird Dog Lifted takes the classic Bird Dog pose to a higher intensity by raising the extended arm and leg higher. This variation increases the demand on the core and back muscles while further challenging balance and coordination. It is excellent for building strength and preparing for more advanced balance work.
Step-by-Step Instructions
- 1
Begin in standard Bird Dog position
- 2
Ensure core is fully engaged
- 3
Lift extended arm higher toward ceiling
- 4
Simultaneously lift extended leg higher
- 5
Keep hips square despite the increased lift
- 6
Hold for 3-5 breaths
- 7
Lower with control and switch sides
Alignment Cues
- Engage glutes to lift the leg higher
- Reach actively through fingertips
- Keep breath steady
- Maintain stable hips
Benefits
- Increases core and back muscle activation
- Challenges balance at a higher level
- Builds muscular endurance
- Improves focus and concentration
- Prepares for advanced balancing poses
Modifications
- Use block under supporting hand
- Reduce lift height as needed
Variations
- Pulse at the top for added challenge
Cautions & Contraindications
Cautions
- Avoid arching the lower back
- Maintain controlled movement
Avoid this pose if you have:
- Lower back pain
- Wrist issues
- Shoulder injury
Quick Facts
Primary Focus
coreSecondary Focus
hipsshoulders
Suggested Hold
30 seconds
Tags
tabletopbalancestrengthcore
Equipment
yoga mat
